Thursday, September 30, 2021
WOD
Warmup
Row, Bike or Ski - 3 mins
Activation
Nods & Turns Scorpions Primal to Crab Reach Glute Bridge Walkouts Standing Knee Hug to SL DL
Prohab
Side Plank with DB Ext Rot x15/side Seated Bentover Reverse Fly's x12 3 Rds
Strength
Curtsy Stepups x8/leg Supine Psoas March with OH Hold x8/leg 2 Rds
WOD
Plate G2OH x50 (35/25) Situps x40 DU x30 Pullups x20 Rest 2 mins Plate G2OH x40 Situps x30 DU x20 Pullups x10
Campfire Cooldown
Lizard Seated Straddle Forward Fold